Everything about FATSOur body needs essential fatty acids. There are two families of EFAs: omega 3 and omega 6.
The diet of an average person, however, consists of little amounts of EFAs and an excess of saturated and trans-fatty acids that are very unhealthy. All fats are divided into four main groups: Saturated fats, Mono-unsaturated fats, Poly-unsaturated fats and Trans-fats.
Saturated Fats.
These are solid fats: butter, lard and palm oil. They are good for cooking because they do not become damaged when heated. But, when they are used excessively (exception is a coconut oil) they could contribute to weight gain and increase of cholesterol levels.
Mono-unsaturated fats.
These are liquid fats at a room temperature, but could solidify when kept in a fridge. Avocados and olive oil are food sources of mono-unsaturated fats. They are not necessary to our bodies because they can be made in the body from other fats. However, these fats can lower some types of cholesterol and they are good diet additives. When cooking with these fats make sure not to overheat them (maximum heat 325 degrees).
Poly-unsaturated fats.
Poly-unsaturated fats tend to be liquid both in the room temperature and when kept in the fridge. These fats should not be heated! When they are heated they form into trans-fatty acids. These fats are EFAs because our body cannot produce omega 3 and omega 6 on its own. They are essential for brain function and structure, hormonal activity, proper metabolism, cell membrane, and skin, hair and nail health. People who have arthritis and inflammatory skin disorders (eczema and psoriasis) will especially benefit from these fats.
Trans-fats.
When poly-unsaturated fats have been damaged from the heat they turn into trans-fats. These fats are margarine and shortenings. They are not needed by our bodies at all, in fact they only cause damage to us by blocking the use of the essential acids. Needless to say you should stay away from these fats.
Sources of Essential Fatty Acids.
Omega 3 fats:
Fish (mackerel, salmon, trout, herrings, sardines, pilchards, halibut)
Nuts (walnuts)
Seeds (flax seed, pumpkin seed)
Oils (cold-pressed oils of above nuts and seeds)
Organic eggs
Organic meats
Organic dairy products
Omega 6 fats:
Seeds (sunflower seeds, pumpkin seeds, sesame seeds)
Nuts (almonds, hazelnuts, pecans, cashews, pine nuts, macadamia nuts)
Oils (cold-pressed oils of above nuts and seeds)
